Monthly Archives

May 2019

Saturday June 1st 2019

By | Workout of the Day

Saturday

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Friday May 31st 2019

By | Workout of the Day

Friday

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

Boom Lite

A.
For time:
Row 1000 Meters

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

Thursday May 30th 2019

By | Workout of the Day

Thursday

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Dumbbell Push-Press
Minute 4 – 12 Goblet Squats
Minute 5 – 45 Seconds Plank

Boom Lite

Same as above. Modify if needed.

Wednesday May 29th 2019

By | Workout of the Day

Wednesday

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

Boom Lite

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlifts x 10 reps
Station 2 – Barbell Roll-Outs x 10 reps
Station 3 – Kettlebell Swings x 10 reps

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
24 V-Ups

Tuesday May 28th 2019

By | Workout of the Day

Tuesday

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18/12 Calories of Rowing
12 Dumbbell Push Press
12 V-Ups

Boom Lite

Same as above. Modify as needed.

Saturday May 25th 2019

By | Workout of the Day

Saturday

In teams of two, alternating complete rounds, perform 6 rounds each for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.

Friday May 24th 2019

By | Workout of the Day

Friday

A.
Every two minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups

Boom Lite

Same as above.

Thursday May 23rd 2019

By | Workout of the Day

Thursday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three sets for max reps/calories of:
60 seconds of Double Unders
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Three sets for max reps/calories of:
60 seconds of Single Unders
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

Wednesday May 22nd 2019

By | Workout of the Day

Wednesday

Part A.

Gymnastics Level 1, 2, 3, 4.

Part B.

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Boom Lite

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 300 Meter Run
Station 2 – 25 Wall Ball Shots
Station 3 – 300 Meter Run
Station 4 – 15 Strict Pull-Ups
Station 5 – 10 Burpee Box Jumps or Step-Ups

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

 

Tuesday May 21st 2019

By | Workout of the Day

Tuesday

Warm-Up.
12-Minute Warm-Up for Hip Hinge Day

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Toes to Bar or Hanging Leg Raises
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold

Boom Lite

Same as above.